When:Â 11/21 @ 5:30 am
Where:Â Â Paddock AO
Who:Â Â 5 Pax — OG, Incognito, Duggar, Brown Bear and White Wall (Q)
Warmup
Some quick quad, ham and hip stretch and we were off for a 1 mile warmup run. Disclaimer: I was out of breath after the warmup which is not a good omen for the workout to come.
The Thang
After getting back to the lot we began.
25 Air Squats
20 Big Boy Situps
15 Merkins
10 Burpees
This was enough to test the lungs a little further so on to the next thing.
Brown Bear, Brown Bear what do I see? I see a fire hose looking at me!
3 x 60-75 yds (approximate) dash pulling the 40ft fire hose. Now this is the second time breaking out the wonderful gift bestowed upon us from Gypsy. This one hurt a little. The hose has a way of testing your constitution and I don’t suggest a very large meal for the night before diving into this wonderful exercise. After everybody finishes their sprints we circle back up in the middle of the lot.
25 Air Squats – feel just wonderful after the fire hose sprints
20 Big Boy Situps
15 Merkins
and 0 burpees as I opted out of more pain cause I knew what I had coming next!
2 x more fire hose sprints. Now these were really tough. I’m yet to spill the merlot at an F3 workout but this one just about broke the streak. I’m writing this 12 hours after starting the workout and I still feel it! I had another mile run planned to finish but time constraints, and just being honest the paramedics probably would’ve been sent so that got scratched from the plan!
Finished up with CoT and some Happy Thanksgivings and we were off to work!
Good work boys! Always love having my guys show out!